What to eat when you have diarrhea

Is your stomach acting up? Maybe you caught a bug, maybe you ate the wrong thing, maybe you are under stress, or maybe you have absolutely no idea why your stomach is feeling so lousy. Healthy blueberry banana bread When you are running back and forth to the bathroom it can be hard to know what to eat without making things worse.

The basic BRAT diet (bananas, rice, applesauce, and toast) is a good place to start.

Banana bread with cream cheese recipe Here is a quick guide as to what to eat as part of the BRAT diet, as well as some other choices that can be safe and soothing. Banana bread with cream cheese These suggestions are not based on any hard science, but instead are based on common sense and long-standing traditions.

Note: If your diarrhea is caused by irritable bowel syndrome (IBS), the BRAT diet may not be what is right for you. Healthy banana blueberry bread But don’t worry, you will find some ideas here that are better choices for people who have IBS.

The “B” in the BRAT diet, bananas are bland and easily digested, and thus are a good choice for settling your upset tummy. As a bonus, the high level of potassium in bananas helps to replace electrolytes that may be lost by severe bouts of diarrhea.

Bananas are also rich in pectin, a soluble fiber that helps to absorb liquid in the intestines and thus move stool along smoothly.

Bananas also contain a good amount of inulin, another soluble fiber. Banana blueberry bread healthy Inulin is a prebiotic, a substance that promotes the growth of beneficial bacteria in your large intestine Thus, bananas may actually help to address the underlying problem that is causing the diarrhea.

The “R” in the BRAT diet, plain white rice is easy on your digestive system as most of it is digested in your stomach, thus giving your bowels a break. Paleo blueberry banana bread Rice also has a reputation for being “binding,” which means that it can help to firm up your loose stool.

The “A” in the BRAT diet, apples are also a good source of pectin. Mini banana bread recipe However, the high fiber in raw apples makes them too rough for a dicey intestinal system. Vegan banana bread applesauce Cooking the apples makes them easier on your system to digest. Gluten free banana bread recipe This allows you to benefit from the pectin and the other nutrients that apples have to offer.

However, if you have IBS, applesauce might not be a good choice for you. Dairy free banana bread recipe Apples are high in FODMAPs, which are carbohydrates that are associated with worsening IBS symptoms.

Toast is the “T” in the BRAT diet. Best vegan banana bread Although whole wheat bread is thought to have more health benefits than white bread, you may want to reach for the white bread when you are experiencing diarrhea. Simple vegan banana bread White bread has had most of the fiber removed, making it easily digestible and thus is easier on your large intestine.

If you have IBS, you may be better served by a slice of gluten-free toast. How to freeze banana bread Gluten-free bread will spare you from both the FODMAP fructan and the protein gluten, both of which have been associated with worsening IBS symptoms.

We move beyond the BRAT diet with an option that can be called the ultimate comfort food. How to store banana bread Due to their low-fiber content, white potatoes are easily digested way up high in the GI tract. Banana cake recipe nz Eat your potatoes plain; butter has a high fat content, which could be irritating to your sensitive system and contribute to increased intestinal cramping.

Don’t ever eat chicken raw! Steamed chicken is your best choice for an upset tummy.

Due to its bland nature, steamed white meat chicken is an easily digested source of protein. Banana bread with olive oil This provides a fairly safe way to get some nutrients into your body. Dairy free banana cake recipe As discussed the fat content of butter and oils can be hard on a delicate system, so avoid deep-fried or sauteed preparations.

It is generally recommended that dairy products be avoided during acute diarrhea episodes. South african banana bread recipe Yogurt is an exception to this rule because it contains gut-healing probiotics, otherwise known as the “good guy” bacteria.

Look for yogurt that contains live or active bacterial cultures, or more specifically Lactobacillus acidophilus and Bifidobacterium bifidum. Quick banana cake recipe Read the label carefully and choose a brand that does not have a high sugar level or does not contain artificial sweeteners. Moist banana walnut bread Both of those can contribute to excessive intestinal gas and loose stools.

If you have lactose intolerance, you will want to look for lactose-free varieties.

Reportedly, dried blueberries have a long history of use in Sweden as a treatment for diarrhea. Allrecipes com banana bread Dr. Banana bread with peanut butter Varro Tyler in his book, ?” Herbs of Choice,” recommends either chewing dried blueberries or making a tea by boiling crushed dried blueberries for about 10 minutes.

The helpfulness of blueberries for diarrhea appears to be due to the fact that they contain tannins, which act as an astringent, contracting tissue and reducing inflammation, and the secretion of liquids and mucus.

Blueberries also contain substances called anthocyanosides, which have antibacterial properties, as well as being a good source of antioxidants.

Lastly, blueberries are another source of the soluble fiber pectin.

There is an old-wives tale that pumpkin is good for diarrhea. Banana nut loaf recipe It doesn’t seem as if any researchers have put pumpkin to the test, but looking at its nutritional profile, it is not a bad option.

Just be sure to buy 100% pure pumpkin and not pumpkin pie filling, which may have ingredients that are not right for your current tummy sensitivity.

Your great-grandmother had it right – chicken soup is good for whatever ails you, including diarrhea. Banana bread no butter Besides the fact that sipping soup can be extremely soothing, chicken broth contains nutrients and electrolytes that can help to replace those that might have been lost by your repeated bouts of diarrhea. Fluffy banana bread recipe When You Start to Feel Better

You cannot live on a bland diet forever! But as your stomach starts to settle down, you may still need to feed it gingerly until you feel that things have truly returned to normal. Banana muffins with buttermilk You can try other types of soups, some steamed vegetables, and/or other types of white meats, such as turkey or pork.

The food suggestions in this article are intended to be your best choices when dealing with acute symptoms of diarrhea. Banana cake no butter If you find that you are dealing with chronic diarrhea, you need to inform your doctor so you can get an accurate diagnosis and treatment plan.

If your doctor has diagnosed you with IBS, you may find relief from your chronic diarrhea by following a low-FODMAP diet. Banana bread recipe jamie oliver This involves an elimination phase in which you only eat foods that are low in FODMAPs before slowly re-introducing FODMAPs back into your system.

Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB. Super healthy banana bread “Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.” Clinical and Experimental Gastroenterology 2016;9:131-142.

Tyler VE, Awang D. Banana loaf recipe jamie oliver Tyler’s Herbs of Choice: The Therapeutic Use of Phytomedicinals (3rd ed.). Banana cake recipe jamie oliver CRC Press; 2009.

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